Is sumo deadlift easier than the conventional deadlift?
Sumo deadlifts are generally easier for longer-limbed, shorter-torso lifters who have good hip mobility and a good foundation of technique with the conventional deadlift. It’s impossible to say sumo deadlifts are always easier because it largely depends on the particular lifter’s body type and deadlift technique.
Unfortunately, sumo deadlifts get so much hate on the internet. Ever heard the ridiculous statement, “sumo deadlifts are cheating”?
We’re going to go over 5 key facts about why the sumo deadlift is easier for some lifters and who is best suited to do them.
Is Sumo Deadlift Easier? Why the Answer Isn’t so Simple…
Why do people say sumo deadlifts are easier?
Because the range of motion is smaller with sumo than with a conventional deadlift. However, this doesn’t necessarily mean sumo is easier. It just means it has that one potential advantage.
And, as we’re about to see, the advantages of sumo deadlifts depend on what type of lifter you are.
Before moving on, it’s important we get on the same page with exactly how to perform the sumo deadlift. I recommend watching this short video from Mind Pump TV for an excellent, concise breakdown on how to sumo deadlift:
5 Reasons the Sumo Deadlift is Easier for Some Lifters
#1 – Using a Shorter Range of Motion (Usually) Means You Can Move More Weight
Ever seen the “half squat guy” reppin’ out heavy squats at your gym?
The reason he can move so much weight is because he’s only doing half the lift (obviously). Doing a full squat (to parallel or below) adds 50% or more range of motion (ROM). And that’s a lot more weight to lift!
Think about the difference between a close-grip bench press and a wide-grip bench press. With close grip, the arms extend out much farther than with wide-grip bench press. Because the wider your grip is, the shorter the range of motion will be.
Now, with sumo deadlifts, instead of your grip being wider, your stance is wider. And this means you won’t be standing up straight-legged at the top of the lift (as with conventional), so there will be less space to clear. It’s unclear exactly how much shorter the ROM is because all lifters have slightly different body types and techniques. But, I’d place it around 10-20% less.
Conventional deadlift lockout:
Sumo deadlift lockout:
#2 – The Wider Stance is Easier for Certain Body Types
Generally speaking, people with long limbs and short torsos are going to favor the mechanics of the sumo deadlift. The reason being, the shorter your limbs are, the less the ROM will be. Longer limbs force you to extend the ROM. Since sumo deadlifts have a shorter ROM, it makes sense that a person with long limbs would opt for it.
This is especially true of people with long femurs. For these folks, it’s almost a guarantee they will favor sumo deadlifts because getting into position for a conventional deadlift is quite awkward due to having to bend down so low.
As a long-limbed, short torso person myself, I can attest to how uncomfortable and awkward it is to properly set up for a conventional deadlift. Sumo removes that awkwardness by getting your legs out of the way of your long arms.
If you have long limbs you can more easily grasp the bar without sacrificing back position or running into hip mobility issues.
Speaking of hip mobility, this is another biomechanical factor to consider.
Many people lack the hip mobility required to properly sumo deadlift. The wider stance places more stress on your hips and quads than with conventional pulling. So, even if you have long limbs, sumo pulling might not necessarily be for you.
Still, conventional deadlifts require you to squat down lower to the floor, so lacking flexibility in the hips may actually favor sumo pulling for some people.
It’s important to take the general recommendations here with a grain of salt. Because your individual body will be different than everyone else’s. So, experiment for yourself and find out whether sumo is right for your body.
#3 – More Leg Drive and Quad Activation
Research conducted using EMG (electromyography) analysis indicates sumo deadlifts are superior to conventional deadlifts in recruiting the quadriceps. Specifically the vastus medialis, vastus lateralis, and tibialis anterior muscle recruitment are significantly elevated when performing sumo.
So what? Well, different people are dominant and/or stronger with different areas of their body.
Lifters who have strong and dominant quads may find sumo deadlifts to be easier because of the increased muscular activity there. Combine this with the angle/height of the hips, which removes stress on the back muscles, and leg drive becomes more important for sumo pulling.
And this can explain why quad dominant (and leg dominant) lifters might think the sumo deadlift is easier.
#4 – There is Less Direct Stress Placed on the Lower Back
The biggest problem most people encounter with conventional deadlifts is how much stress they place on the lower back. This can lead to overuse (and overtraining) of the lower back muscles as well as injury.
Sumo takes care of this problem for many people by shifting the angle and height of the hips.
Changing this angle (even slightly) means the torso will be more upright, and thus will be easier to maintain a neutral spine. And this means significantly decreased chance of overuse and injury.
Research has demonstrated an 8% reduction in shear force on the reaction moments at the L4/L5 vertebrae when doing sumo as opposed to conventional. This means less stress on the lower back.
Plus, as already mentioned, some of the load is redirected to the legs instead of the lower back because of the wider stance. With conventional, your body has to get lower to the floor, and use your lower back muscles to initially move the weight off the floor. And sumo erases this initial strain on the lower back.
#5 – They Already Have a Deep Technical Foundation With the Conventional Deadlift
The longer you’ve been conventional deadlifting (correctly), the better you will be at sumo deadlifting, if it fits your own body mechanics.
I pulled conventional for years before switching to sumo, and I’m glad I did. Because the sumo deadlift (as with conventional) is an extremely technical lift. And, doing the variation which was harder for me (conventional) for so many years solidified my form and made it incredibly easy to switch to sumo when the time came.
Some lifters will be disappointed when they switch to sumo, expecting it to be easier, if they don’t already have a solid technical foundation.
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Should You Deadlift Sumo or Conventional?
Both.
Seriously, why not? Both forms of the deadlift have their own sets of advantages and disadvantages. Better to get the best of both worlds.
Here’s a short summary of the pros and cons of sumo deadlifts:
As we see, there are quite a few benefits to sumo pulling if it fits your own body mechanics.
Let’s look at the pros and cons of conventional deadlifts:
It needs to be said that for pure bodybuilding purposes, conventional deadlifts will usually be better since they target more back musculature. Sure, it’s true you get more quad activation with sumo deadlifts, but if you’re already doing squats (and/or lunges, leg press, etc.), then it’s a bit redundant.
Remember: The most important variable when performing either the sumo or conventional deadlift is to master your technique.
Because of that, I highly recommend going through Eric Cressey’s old (but excellent) 3-part series on mastering the deadlift:
The deadlift is a complex, heavy lift, which requires years of dedication to become excellent at. Never rush to throw weight on the bar simply to feel better about yourself. Always start with low weight and work up, focusing on every rep of every set being performed correctly and uniformly.
After that, you can fully reap the rewards of both the sumo and conventional deadlift.
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